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Inspirational Quotes from Joseph Pilates

I love being inspired and motivated by a good quote!  And Joseph Pilates had such great thoughts about how to maintain good health and enjoy the benefits of the Pilates System.

Even though I’ve been teaching Pilates full-time now for 16 years, I still try to re-read Joe’s book – Return to Life at least once a year to see what little gems I can glean this time!  There always seems to be something new that I discover, or something that I’ve forgotten that the words of Joseph Pilates brings back to light.

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Posted in All Posts, Pilates by Aliesa George on September 2nd, 2010.

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Foot Cramp Relief

I’ve had Pilates clients over the years who have been plagued with horrible foot cramps during their Pilates workouts, as well as at home, and at night.  While I’ve always been sympathetic to the problem of the toe and arch muscles locking up into a screaming spasm of a foot cramp – I don’t think I personally had ever actually experienced this extreme foot cramping issue until a short couple of months ago.  And now I share the challenge of being pro-active to reduce and find quick ways to get foot cramp relief.

Why Do We Get Foot Cramps?

There are lots of reasons why we might get foot cramps:

  • Overuse / Weakness
  • Poor Shoe Choices
  • Hydration (or lack of)
  • Nutritional Imbalance
  • Medications

For me, the extreme foot cramps I’ve been experiencing are due to medications.  Prednisone to be specific!  OH MY GOODNESS…  I quickly realized that I was going to have to double up on my efforts to take care of my feet and calves to keep the cramps away!

When foot cramps happen during Pilates training sessions, I always encourage my clients to stop the exercise and get up on their feet to help walk out the muscle spasm.  Once it resolves, we either move on to a different exercise, or dive back into what we were doing and see if we can sneak in a couple more reps before another foot cramp attack sets in!

I also have lots of foot “toys” that I use to help stretch and strengthen the feet.  These foot-care toys are great to use in-between exercises to help work out a foot cramp (or keep foot cramps from happening in the first place!)   Also, my clients love having these foot-care toys  at home  to use in the morning and evening to help keep the muscles of their feet, strong,  supple, and relaxed.

What Are My 3 Favorite Foot Cramp Relief Strategies?

The Circulator Reflexology Massage Mat

The Circulator is a Reflexology Massage Mat.  You actively march on the mat to massage the soles of your feet.  This helps increase circulation and blood flow, which in turn can help reduce foot cramps.   The Circulator mat has a nice little raised bump in the center of the mat, which is perfect for getting to the arches.  It also is covered with rubber “knobs,”  think of it like a softer version of a bed of nails!  All these little spikes hit different pressure points on the bottom of your feet.  You can make it less intense by wearing socks, or using the Circulator on a padded carpet.  You’ll get a deeper massage by using the mat barefoot or on a hard surface like a wood or tile floor.

Yamuna Foot Savers

The Yamuna Foot Savers most people have a love/hate relationship with.  This wonderful little pair of foot relief toys will only hurt if you need them!  While on the Circulator you actively move and march, the Yamuna Foot Savers are designed to stand still on and breathe!  While you’re standing still, you’re striving to relax and release the muscles on the soles of the feet.  You start standing with the Foot Savers under your heels, and every couple of breaths, move forward towards the balls of the feet.  For most people somewhere along the arches it’s extremely tender, and like I said, if it hurts – you need this!  Chances are, once you can stand on these comfortably, you’ll find that your foot cramping problems aren’t such a problem anymore.

The Exercises in the book Fantastic Feet! and the Centerworks® Foot-Fitness Kit

So the Circulator and Foot Savers are to help relax and release the tension through the feet that can be a contributing factor for foot cramps.  But if the muscles of the toes, arches, and calves are not strong and flexible enough – this can also be a reason for foot cramps.  It’s important to do both stretching and strengthening exercises for your feet.  The book Fantastic Feet is filled with quick, easy to do exercises to keep the toes, arches, and ankles strong, fit, and flexible.  The Foot-Fitness Kit contains a massage ball, marbles, sticks, and a thera-band for additional foot-care exercises with extra resistance to progress your foot-fitness workouts.

How Long Does It Take to Get Foot Cramp Relief?

Not long if you’re doing good things to care for your feet, listening to your body, and taking a couple of minutes daily to stretch  and strengthen the muscles of the feet and calves.

For me, using the resources above and taking a short 5-10 minutes daily to play with my feet, either standing on my Foot Savers, or marching  for 2 minutes on my Circulator, and doing a few Fantastic Feet exercises, and I’m pleased to say that within a couple of days my feet were feeling much better and  I haven’t bolted out of bed, hopping up and down with a foot cramp now for the past 2 months.  Woo-Hoo!!!

Foot cramps are no fun!  And a sign that we need to pay attention and be more aware of something going on in our body and lifestyle.

How old are your shoes?  How much, (or how little) are you exercising? Are you eating a healthy, well-balanced diet?  Are there any medications that you’re taking that might be contributing to getting foot cramps?  You often hear “eat more banannas, and baked potatoes” for potassium.  And it’s always good to stay hydrated, but I don’t believe that water alone will provide optimal foot cramp relief.

********

This is what’s working for me!  What else have you found helpful to reduce and eliminate foot cramps?  Drop me a comment and share your thoughts!

I’ve had Pilates clients over the years who have been plagued with horrible foot cramps during their Pilates workouts, as well as at home, and at night. While I’ve always been sympathetic to the problem of the toe and arch muscles locking up into a screaming spasm of a foot cramp – I don’t think I personally had ever actually experienced this extreme foot cramping issue until a short couple of months ago. And now I share the challenge of being pro-active to reduce and find quick ways to get foot cramp relief.

Why Do We Get Foot Cramps?

There are lots of reasons why we might get foot cramps:

· Overuse / Weakness

· Poor Shoe Choices

· Hydration (or lack of)

· Nutritional Imbalance

· Medications

For me, the extreme foot cramps I’ve been experiencing are due to medications. Prednisone to be specific! OH MY GOODNESS… I quickly realized that I was going to have to double up on my efforts to take care of my feet and calves to keep the cramps away!

When foot cramps happen during Pilates training sessions, I always encourage my clients to stop the exercise and get up on their feet to help walk out the muscle spasm. Once it resolves, we either move on to a different exercise, or dive back into what we were doing and see if we can sneak in a couple more reps before another foot cramp attack sets in!

I also have lots of foot “toys” that I use to help stretch and strengthen the feet. These foot-care toys are great to use in-between exercises to help work out a foot cramp (or keep foot cramps from happening in the first place!) My clients also love having foot-care toys at home to use in the morning and evening to help keep the muscles of their feet, strong, supple, and relaxed.

What Are My 3 Favorite Foot Cramp Relief Strategies?

1. The Circulator

The Circulator is a Reflexology Massage Mat. You actively march on the mat to massage the soles of your feet. This helps increase circulation and blood flow, which in turn can help reduce foot cramps. The Circulator mat has a nice little raised bump in the center of the mat, which is perfect for getting to the arches. It also is covered with rubber “knobs,” think of it like a softer version of a bed of nails! All these little spikes hit different pressure points on the bottom of your feet. You can make it less intense by wearing socks, or using the Circulator on a padded carpet. You’ll get a deeper massage by using the mat barefoot or on a hard surface like a wood or tile floor.

2. Yamuna Foot Savers

The Yamuna Foot Savers most people have a love/hate relationship with. This wonderful little pair of foot relief toys will only hurt if you need them! While on the Circulator you actively move and march, the Yamuna Foot Savers are designed to stand still on and breathe! While you’re standing still, you’re striving to relax and release the muscles on the soles of the feet. You start standing with the Foot Savers under your heels, and every couple of breaths, move forward towards the balls of the feet. For most people somewhere along the arches it’s extremely tender, and like I said, if it hurts – you need this! Chances are, once you can stand on these comfortably, you’ll find that your foot cramping problems aren’t such a problem anymore.

3. The Exercises in the book Fantastic Feet! and the Centerworks® Foot-Fitness Kit

So the Circulator and Foot Savers are to help relax and release the tension through the feet that can be a contributing factor for foot cramps. But if the muscles of the toes, arches, and calves are not strong and flexible enough – this can also be a reason for foot cramps. It’s important to do both stretching and strengthening exercises for your feet. The book Fantastic Feet is filled with quick, easy to do exercises to keep the toes, arches, and ankles strong, fit, and flexible. The Foot-Fitness Kit contains a massage ball, marbles, sticks, and a thera-band for additional foot-care exercises with extra resistance to progress your foot-fitness workouts.

How Long Does It Take to Get Foot Cramp Relief?

Not long if you’re doing good things to care for your feet, and stretching and strengthening the muscles of the feet and calves.

For me, using the resources above and taking a short 5-10 minutes daily to play with my feet, either standing on my Foot Savers, or marching for 2 minutes on my Circulator, and doing a few Fantastic Feet exercises, and I’m pleased to say that within a couple of days my feet were feeling much better and I haven’t bolted out of bed, hopping up and down with a foot cramp now for the past 2 months.

Foot cramps are no fun! And a sign that we need to pay attention and be more aware of something for our body. How old are your shoes? How much, (or how little) are you exercising? Are you eating a healthy, well-balanced diet? Are there any medications that you’re taking that might be contributing to getting foot cramps? Always good to stay hydrated, but I don’t believe that water alone will provide optimal foot cramp relief.

What else have you found helpful to reduce and eliminate foot cramps? Drop me a comment and share your thoughts!

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Posted in All Posts, Foot Care Tips by Aliesa George on August 22nd, 2010.

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What’s Your Favorite Pilates Blog?

Isn’t searching on the web for Pilates Blogs fun!

There’s so much information about Pilates at your fingertips with the point and click of your mouse. It’s hard to believe that a short fifteen years ago, most folks hadn’t even heard of the Pilates Method.  Now while not everybody had tried a Pilates workout yet, most people are familiar with knowing that Pilates is a mind-body exercise system that benefits core training (along with strength, flexibility, body control, better breathing, improved posture, stress relief…and the list of Pilates training benefits goes on…)

Whether you’re looking for Pilates Blog posts about how to do the exercises on the Mat, Reformer, or other pieces of Pilates equipment,  stories about famous people who do Pilates, or can relate to the blog posts from new Pilates students about their experiences in their first Pilates Mat class or Private Pilates session – There are lots of people out there blogging about Pilates! These topics and more are all out there waiting for your eyeballs and comments.

So…   I’m curious to know…

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Posted in All Posts, Pilates by Aliesa George on August 18th, 2010.

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Six Easy Ways to Reduce Neck Tension during Pilates Exercise with Better Breathing Habits

I’ve seemed to have a flurry of issues with Pilates clients lately who are dealing with neck pain. And with the Optic Neuritis that I’ve been dealing with for the past 6 months, the tension in my neck has been an issue too!  Whether we end up with increased neck pain from an accident, injury, or just how we use and move our body for work and daily life, chronic neck pain, is no fun and literally a pain in the neck!

Pilates exercises done correctly are excellent for strengthening core muscles for support, which over time helps  to reduce neck tension.  However, sometimes getting started – newer Pilates participants can aggravate a neck problem, by not understanding, or having the strength and flexibility needed to support the body well and keep the stress out of the neck.  If you’re doing any exercise and you begin to feel stress or strain in your neck –Stop!  Better to take a break, then start to use muscles that shouldn’t be doing the work and continue to aggravate neck issues. There are hundreds (maybe thousands) of exercises that can be done without neck pain.  The challenge is finding the right exercises for your body to start with, and continue to progress. 

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Posted in All Posts, Breathing, Pilates-Teaching Tips by Aliesa George on August 16th, 2010.

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Toning Shoes – Do They Really Work?

Do Specialized Shoes Like MBT’s and Sketchers Shape Ups Really Help Tone your Legs and Give You a Better Workout? The American Council on Exercise, ACE Fitness research results are in on the benefits of “Toning Shoes” MBT’s, Sketchers Shape Ups and Reebok Easytone Shoes compared to a regular pair of running shoes.

This question about the difference between toning shoes vs. a regular pair of running or walking shoes always comes up when I teach my Fantastic Feet Workshop!

Everybody’s looking for the best option to get the most bang for their buck for a workout. But lots of bucks it takes to buy these fancy “toning” shoes! Is the cost for the claims of burning more calories, solving joint pain, working your hamstrings, butt and calves harder really worth it?

According to the ACE study – there is no statistically significant increases or evidence to support the advertising claims. A regular pair of tennis shoes can provide the same benefits as your MBT’s or other Shape-Up shoes, based on the ACE research study which measured fitness and wellness benefits.

Do I own a pair of Toning Shoes – YES. Do I wear them often – NO.

Why did I buy them? Because I had so many clients asking if they should buy a pair that I wanted to experience what it felt like to wear them so I could give a more educated opinion on what these shoes felt like during a workout and how they affected my gait and stride.

What’s my opinion?
Since so many people are running around in flip-flops and other strapless or backless shoes – in general, for most of the population – stride length has been compromised. If you watch people walk, the legs swing more to the front of the body than behind the body. (We’ve made this adaptation to keep our flip-flops from falling off our feet!) Because of this the hips, hamstrings, and glutes don’t get a chance to work like they should because the legs are never in extension (behind the body) far enough for these muscles to fire.

Our strength to propel the body forward when we walk and run comes from the back of the legs – hamstrings, glutes, ankle and foot. Without a long enough stride, hip, knee, and ankle mechanics are compromised. And if you take a look at most of the cardio equipment on the market (with the exception of a treadmill) the stride/swing for the legs is primarily to the front of the body which continues to enhance the imbalance that has been created by our poor shoe choices and shortened stride!

So accepting by the research that you’re not going to burn more calories, or work harder by wearing toning shoes what might be the value of wearing toning shoes for a workout? For me, the rocker-bottom helps free up the swing of the leg and makes it a bit easier to increase stride length to feel what I should be doing all day long (in any pair of shoes) to get the legs behind the body for better stride length.

I wear my MBT’s every once in a blue moon! The rest of the time I prefer to focus my attention on making my body do things right (rather than rely on my shoes to do the work.)

What Do YOU Think About Toning Shoes?

  • Do you own a pair of toning shoes?
  • Why did you buy them?
  • How much do you wear them?
  • What’s your overall opinion of toning shoes?

If you want to read the research, click here for the ACE Fitness article.

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Posted in All Posts, Exercise and Fitness, Fitness, Foot Care Tips, Health, Links to Interesting Articles by Aliesa George on August 11th, 2010.

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What’s Your Main Focus – Features or Flaws?

Do you LOVE Yourself?  Do you LOVE your body?

Are you doing healthy things on a regular basis to treat you with love, affection, and kindness?

I am well aware that I’ve got my own challenges with body image, and have spent my entire life struggling to overcome them. (Some days I’m completely happy with me, and other days I feel like I’ll never have the body of my dreams… which causes me to feel bad that I’m not a lean, wispy, 5’6″ and 110 pounds. But instead a mere 5’4″, compact & muscular, and a fluctuating 150-155–Funny, 20 years ago when I was only 118-125, I had the same poor attitude and thought I was fat!) And unfortunately, I know that I’m not alone. With the hype and peer pressure from the media, and magazines–too many of us always point a negative, critical eye to our own body and we end up focusing on our flaws instead of our features!

So let’s take a moment to celebrate how much we LOVE our features!

I love sharing this exercise, and hope that you’ll drop me a line and tell me about your experience.

Here’s What To Do:

  • Find a photo of yourself that you LOVE!
  • Blow it up to an 8×10 glossy and print a copy.
  • Get out a sharpie or your favorite magic marker.
  • Around your body, write as many positive words as you can think of that express who you are and the things you love about yourself.
  • Strive to fill the page with words. (if it doesn’t happen when you first sit down to write–don’t worry… keep your pen handy and as things pop into your head, you can continue to add them.)
  • Frame your photo & put it somewhere where you will see and reflect on it daily!

There is great power in positive words. The messages that we send and surround ourselves with (our mental self-chatter) really does affect our attitude and our health. Negative chatter = negative attitude, and positive chatter = positive attitude!

Tell yourself daily how much you love YOU, and use this exercise to keep all the great things you love about yourself front and center so you’ll confidently be sending yourself daily doses of positive energy to stay focused on your great features instead of your flaws!

Self-love is a key to wellness success!

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Posted in All Posts, Articles, Health, Mind-Body Health by Aliesa George on February 27th, 2010.

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Moving Meditation: Pilates and Other Great Mind-Body Exercise Methods

I read an article the other day and it said, “Pilates isn’t a mind-body exercise in the meditative way that Yoga,  Tai Chi, or Qi Gong are, but it does use your mind to influence and improve your body.”

What's Your Favorite Mind-Body Fitness Method

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It seems evident to me that this author has probably never experienced a Pilates workout!  And in my study of Pilates, Yoga, Tai Chi, Qi Gong, and meditation,  I believe that these great mind-body methods are more similar than one might think for improving whole-body health.

Here’s Why:

  • All  have underlying principles & philosophies behind the exercises.   And even meditation (sitting still) is an exercise!
  • Each Mind-Body method has a system of utilizing the breath, and specific breathing patterns to improve technique and maximize benefits from your practice.
  • All require, concentration, coordination, and improve whole-body health, balance, and body control.

    • It’s not just, let’s move the body, but let’s be aware, in-tune, and conscious of what we’re doing, how, we’re doing it, the initiation point, end point, and in-between points for every movement.

    I think it’s wonderful that we have options for focused fitness and enhanced wellness for improved mind-body health.   There is a method out there to help meet the needs of each of us as individuals.  And if you want to develop and fine-tune your skills, cross-training and exploring different mind-body methods may give you an increased appreciation for your body, health, and the ancient wisdom that is at the root of each of these techniques.

    Look for my series of upcoming posts on the benefits of each of these great mind-body methods.

    • Pilates
    • Yoga
    • Tai-Chi
    • Qi Gong / Chi Gung
    • Martial Arts
    • Meditation

    And I’m curious to know… What’s your  #1 favorite Mind-Body Wellness method?  Answer the  survey, and if you have a moment – tell me why it’s your choice in the comment section below.

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    Posted in All Posts, Exercise and Fitness, Fitness, Health, Meditation, Mind-Body Health, Pilates, Polls & Surveys, yoga by Aliesa George on February 24th, 2010.

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    Push-Up Exercise Tips for More Muscle Power

    Enjoy Whole-Body Strengthening Without Any Fancy Equipment!

    A great body position on push-ups, makes the exercise so much easier to do! And with great technique you’ll be getting a lot more bang for your buck from every repetition to improve your upper body strength and fitness.

    Push-ups in Pilates normally are done at the end of a Mat workout, but they’re a great exercise that you can do anytime, anywhere without any fancy equipment to maintain your fitness.

    To Start the Exercise:

    • Stand with your feet in a V-position, arms extended over your head.
    • Walk your hands down the front of your body while you bend forward to reach the floor.
    • Walk your hands out on the mat taking 3-5 steps to get into a long and strong push-up position.

    While you are getting into your push-up position…the following things should happen in this order:

    1. Heels lengthen away from the head
    2. Tailbone tucks under and reaches towards the heels
    3. Lower abdominals lift up and in
    4. Glutes & Inner thighs squeeze
    5. Shoulder blades pull down the back
    6. Spine lengthens through the top of the head

    To do a Push-Up and keep a great body position, the sequence of what happens is really important.

    Inhale to lower the whole-body, exhale, pull the low belly up, shoulders down, then engage the muscles under the shoulders, around the ribcage and into the belly to help lift the body up while straightening the arms.

    Here’s a video clip with my fitness tips and a Push-Up demo to help you improve your body position and Push-Up power.

    Have Fun Practicing Your Push-Ups!

    YouTube Preview Image

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    Posted in All Posts, Exercise and Fitness, Fitness, Pilates, Pilates Exercise, Pilates-Teaching Tips, Videos by Aliesa George on February 22nd, 2010.

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    What Can Winter Olympic Athletes Can Teach Us About Overcoming Fear?

    Fear or Folly! Scared or Jolly!

    I’m going to make a bold statement.  The biggest thing holding all of us back from achieving our full potential is FEAR! And what’s so interesting about this is what terrifies one person, seems like a fun and exciting thrill to the next guy.  Just look at the breakneck speeds and heights the Winter Olympic athletes achieve for the thrill of their sports!

    What’s sad about this is that for many of us, FEAR stands in the way and blocks us from even attempting new things, or taking the necessary steps to break old destructive patterns.

    I say this in the first person, because I too am human, and actually conscious of at least a few of my self-limiting fears.

    But we always have choices:

    1. Let the big ugly FEAR monster get the best of us.
    2. Take a deep breath, move forward, and see what happens…

    Chances are once we’ve made it to the other side of a fearful experience – we can check that off our list and be proud to know that in that moment – fear did NOT get the better of us.

    Olympic Athlete Jeret Peterson has this to say about fear and Freestyle skiing,

    “I don’t really have nightmares a-about being up in the air, because I love it so much. And you know, the funny thing is, I’ve never gotten hurt in the air, it’s only when you land.”

    Whether you’re flying through the air on skis, or flying through some other mental or physical fear, without actually moving through fear you won’t know where you’re going to land, or when you’re going to land, or how perfect that landing might be…  But if just like an Olympic athlete, you’ve done the right things to prepare, and have the knowledge and skill required to reach the goal – regardless of where you land, going up means you’re going to come down so why not land on the other side of your fears.

    You can’t really decide if it’s fear or folly and your scared or jolly until you’ve taken that deep breath and moved forward through your fear – whatever it might be!

    Move through your fear then, you can ask yourself:

    • Would  I do it again?
    • Did I love it?
    • Hate it?
    • Is this now one of my most fun and favorite things to do?
    • How do I feel about myself and my accomplishment?

    My Latest FEAR-ful Experience:

    A few weeks ago I went snowmobiling for the first time.  Mind you I have a fear of motorcycles, speed, and lack of doors and seatbelts!  The first hour was ok, on very flat trails at my 12-15 mph pace, but the two daredevils that I went with were itching for more, so we headed up the mountain and I saw my speed increase to 17-25mph in an attempt to keep up…  I’m sure that some of you are laughing at this snail’s pace, but for me it felt like 100 mph and on the edge of out-of-control!

    And of course once we got farther up the mountain, I was faced with the fact that now I had to go head-first, straight down!  I sat on the edge of the precipice, looked at my fiancé – and said…You guys have fun – I can’t do this!!!

    I was terrified.  We had another 3 hours left on our snowmobile rental and I knew that I was letting my FEAR spoil the day.  So I took a very deep breath and plunged head first down the hill!  AAAAHAHAHAHAHAAAAAUGH –  I was screaming the whole way!

    And you know what…it was scary – but not as bad as I thought it was going to be.  I did a lot of hills during the next 3 hours and while I cannot sincerely say that I loved my snowmobiling experience and look forward to doing it again – I am proud that in the moment, on that day on the mountain, I overcame a big moment of FEAR.

    *****

    What have you done lately that scared you and how did things turn out?  Any words of advice to share?

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    Posted in All Posts, Olympics by Aliesa George on February 19th, 2010.

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    And the Survey Says… “What’s the #1 Reason You Workout?”

    Well, here is the question of the day!

    What's Your #1 Reason for Working Out?

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    There are so many different reasons that each of us is inspired to exercise.  And your inspiration might change throughout the year.  Finding the motivation factor to keep fit is one of the keys to success.

    I believe that if you know what motivates you, you’ll be more apt to do whatever it takes to stick with your workouts.  And if your reason isn’t important enough…well you might workout occasionally, but not enough to really reap the benefits you’d like to achieve.

    So take a moment to answer this question on my poll for the day.  And then on those rare and occasional moments when you’re feeling un-motivated, and un-inspired to “get your sweat on…” perhaps you can think back to your response to this survey and recommit to your self and your health to get your tennies on (or swim suit, or Pilates attire) and make the most of your workout!

    If you’re one of those die-hard, “I never miss a workout” types – Congratulations, You are truly inspirational and it shows in your attitude, commitment, and physique.

    I’d love to know the WHY behind your #1 reason too, but there’s not a fill-in the blank response on the poll form, so if you’re inspired to comment and share, please pop your thoughts into my comment form below.

    Have a Fit & Fabulous Day!

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    Posted in All Posts, Exercise and Fitness, Fitness, Health, Pilates, Polls & Surveys by Aliesa George on February 19th, 2010.

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